Ultimate Hypertrophy Programs: Novice

by Natural Hypertrophy

2,902 athletes joined

Natural Hypertrophy's 3x per week full body workout split for novice lifters

4.19

(69 ratings)

PROGRAM DESCRIPTION

Boostcamp is proud to partner with Natural Hypertrophy to bring this free program to Boostcamp.

The novice program is ideal for novice lifters. It is a 3 days per week full body split that ensures high intensity and volume combined with ample recovery time.

The programs combine a mix of compound and isolation exercises aiming to establish a strong muscular foundation. Supersets are used in this program to add volume while keeping the workouts short and simple.

Recommended workout days: Mon/Wed/Fri, or Tues/Thurs/Sat

PROGRAM OVERVIEW

Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
3 days
Time Per Workout
60 minutes

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

WHAT PEOPLE ARE SAYING(69 ratings)

Only ratings with written feedback are displayed here.

4.19 / 5

YeahBuddyAge 44, Man

2 days ago

3 weeks complete

8 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

If you only have three days. This is more than enough. I personally prefer four but I’m too busy at the moment. As always this coach provides the programmes you want to run.

Anna F.Age 31, Woman

8 days ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

I lift a lot more than I did when I first started this program. I’m near to being able to squat and deadlift my body weight after 4 weeks when previously I could only do 1/3rd!

Show All Reviews

You have to remember that everyone starts somewhere; not everyone is an experienced lifter who has been training for years and built up the serious muscle mass that turns heads. That being said, having a program that is designed for beginners that are looking to fine tune their physiques is ideal, and Natural Hypertrophy has crafted the perfect training program for someone like that.

Natural Hypertrophy has created program designed for beginners that helps to build and tone the muscle mass that you need, and that is the Ultimate Hypertrophy Programs: Novice.

This novice program is ideal for lifters who are just starting out in the gym. The novice program has you in the gym 3 days per week doing a full body split that ensures high intensity and volume combined with ample recovery time.

The hypertrophy program combines a good mix of compound and isolation exercises aiming to establish a strong muscular foundation. Supersets are used in this program to add volume while keeping the workouts short and simple.